The body in summer does not need to work so much, so it consumes many fewer calories. Hence, the food must change and adapt to the hot environment. However, people’s behavior regarding food also changes in the summer and it is more frequent to skip meals, keep a messy schedule or overeat as part of the meetings of leisure and rest. More late, so that people get up late and do not eat breakfast, and more alcohol is consumed. Changes in the daily routine favor a capricious and careless diet.

Eating in the summer should not mean losing good habits and healthy habits, but you must acquire a routine that favors a healthy diet orderly and complete. At least four meals a day should be done and not snacking between hours will favor weight maintenance and avoid gaining those pounds that are so difficult to lose.

In a summer diet, it is important to ingest the nutrients in a balanced way and not to forget any of the groups in the food pyramid, such as fats, carbohydrates, and proteins, but these must change their proportions. Fats are less necessary and should be reduced, so it is necessary to dispense greasy and fried foods that can make digestion heavier and provide extra calories unnecessarily. Instead, you can opt for vegetables and vegetables, in the form of salads and cold soups, which are taken fresh and raw. These dishes lower the temperature of the body. Already the citizens of the Roman Empire knew the refreshing capacity of the vinegar mixed with water and consumed a drink, the posca, that cooled its warm days by all the Empire. Today we take this refreshing mixture in the form of gazpachos and marinades.

Fats hide with their best summer face in industrial ice cream and it is necessary to be aware of the labels and reject those with excess fat and consume only the most fruity composition, always taking into account that it is a very caloric food. Therefore, you should be sparing with the ice cream and prefer the shapes in fruit sorbets or with yogurt and always discounting your calories from the total daily intake. Ice cream, then, is a dish and not a complement to the meals. Fish fritters are also traditional snack bar food, but they are excessively caloric and should not be taken as a habit.

In addition, eating in summer requires a simple way of cooking with lean meats with low fat and fish grilled, baked, papillote or grilled. Food cooked in this way hardly needs oil and maintains all its nutritional properties. The pickles are also very refreshing cold dishes and they are preserved very well despite the heat.

Fruit should not be lacking in the summer diet, so varied and desirable during the heating season, but should be taken without added sugars and as part of a complete diet, not in the form of extravagant and exclusive diets. A diet based on fruit alone is not recommended, among other reasons, because of its high sugar content.

During the summer the best refreshment is water. Excess refreshments and beers and other alcohols, such as bleeds, should be forgotten, and instead, consume two liters of water per day. A pinch of lemon juice in the water can make it more appealing to children and grown ups. Do not forget to drink all day long with small sips and not just at meals. Optimum hydration is the basis of a good summer diet.

Healthy summer eating tip

Make 4 or 5 meals a day and keep schedules orderly and without skipping meals. This prevents getting to the next meal too hungry.

Drink 2 liters of water a day and not just drink during meals. At small sips, the body moisturizes better and improves the appearance of the skin.

Avoid alcoholic and sugary drinks that contain many calories. Cold tea, unsweetened juices, and homemade lemonades are more advisable.

Vegetables and seasonal vegetables should be part of the summer diet.

Simple stews are the best way to cook in the summer.

Do not abuse the quantities and avoid the sauces are good tips for not getting fat.

Extreme hygiene in the kitchen and wash vegetables well to avoid food poisoning and diarrhea.